Your training plan should revolve around SUSTAINABLE running. Sustainable running means consistency and workouts building up over time, without resulting in burnout or injury.
Let's talk about the 80/20 rule. The 80/20 is a rule often used in training plans that focuses on a ratio between LOW intensity and HIGH intensity training. Research has shown that 80% of your volume should be at a LOW intensity pace [easy/recovery runs] and 20% of your volume at a HIGH intensity pace [workouts].
A common question I get asked is, "How fast is easy pace?". Easy pace is where you still have the ability to hold a conversation without difficulty in breathing. Easy pace should feel EASY, and this pace varies among individuals as it is not a single defined pace. For example, the day after a workout, it is best to run the pace your body needs to recover. On days after workouts, your heart rate is already elevated above normal and your legs may feel heavy or have soreness. For these recovery runs, it's best to look at it as total time run rather than distance. For example, I'm planning to run an hour easy, if that ends up being 10 or 11km, that's absolutely fine with me! I'm running for total time, not distance.
It is critical for runners on easy days to rely on how they're feeling and not to worry about any specific easy pace. The easiest way to determine this is to simply just run on feeling. Sometimes, running apps such as Strava, make you feel like you need to run fast on every run because your friends can see your pace. However, this isn't sustainable. And trust me, your friends don't care about your pace. There is no real benefit in quickening your easy run pace as it only harms your running performance especially when it comes to being recovered before your high intensity days and your overall risk to injury.
The reason why the 80/20 rule is so successful among runners is the ability to log higher mileage with also decreasing the likelihood of succumbing to an injury due to a large proportion of the miles being low-intensity. This increased volume has proven to aid in your overall aerobic capacity and running economy, while greatly improving your performance on race & high intensity days.
It can be difficult to run slow for 80% of your mileage. Research has shown that recreational runners typically run their easy run efforts at moderate paces. Believe me, it takes practice. It's important to embrace the mentality of what you're doing and how its going to help you. If you're struggling at any point during your easy run, SLOW DOWN. Some runners just want their easy run done and over with, hence why the pace has picked up. However, changing the way you think about slowing down your runs is Step One. The real gains come from your high intensity days where you are recovered and ready to go! (there is no worse feeling than showing up for a workout only to be still sore from your easy run - it sucks)
Explore new routes, listen to a podcast, run with friends & be patient. The yields and gains received from going slower will continue to reward you, and in time, running slower on easy days will become habitual. Soon, your easy pace over successive months and years will become easier for you, and your easy pace may quicken.
If you have an injury riddled history, or want to improve your overall running performance, try out the 80/20 rule and your next personal best/record may be around the corner! (life is too short to be injured all the time)
Is there any other specific tips you would like to read about? Let me know and it may be on the next monthly blog edition. Happy running!
Photo taken: Upper Lake, Kananaskis, Alberta.
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